Workout of the Week June 8 2009

Steve's Workout of the Week

Steve's Workout of the Week

Tabata 20 sec ON / 10 sec OFF -- 1 min rest between each exercise

Pushups - chest and thighs to floor

Situps - shoulder blades touch floor - then full range of motion situp - touch feet

Air Squats - squat with no additional load

Burpees - chest and thighs to floor - must get heels on floor before
jumping - jump must be with full hip extension + clap while hands are
above head and feet are off floor -

Count the lowest score for each exercise...add them together.

Post score and Compare to Last time

Peter's Workout of the Week
- Pick one ride this week and complete 5-8 runups of 1-3min duration ... focus on quick, little steps rather than bounding ... pay attention to how your RPE / Breathing / HR changes. With time and practice you should notice you are able to carry a steady pace/effort while riding or running with your bike.
- Your mount and dismount should be done while in motion, with minimal stops.
- If not positive on how to dismount / mount while moving check out a CycloCross Video (you tube) and practice a few times on grass during your warm-up.

http://www.steveneal.ca